Warm Up – 5 Mins
400 M Run
5 lateral lunges per side
10 Straight arm banded pull downs
5 Pull ups

Intervals – 5 Mins
Assault Bike Intervals (use rower if necessary)
Min 1: 10 sec Sprint, 50 sec rest
Min 2: 20 sec Sprint 40 sec Rest
Min 3: 30 sec Sprint, 30 sec rest
Min 4: 40 sec sprint, 20 sec rest
Min 5: 50 sec sprint, 10 sec rest

Metcon – 15 Min Cap
21-15-9
Air Squats
Push-Ups
Pull-Ups